Nutrition and Diet During Pregnancy

To ensure your pregnancy is as healthy as possible, there are certain foods and habits you should avoid:

 

1. Unpasteurized Dairy Products

Avoid soft cheeses like feta, Camembert, Brie, and blue-veined varieties unless they are labeled as made with pasteurized milk. Unpasteurized products can harbor bacteria like listeria, which can harm you and your baby.

 

2. Undercooked or Raw Foods

Stay away from raw seafood (including sushi), undercooked meats, and eggs to reduce the risk of foodborne illnesses like salmonella.

 

3. Processed Meats

Hot dogs, luncheon meats, and pâtés should only be consumed if heated until steaming hot to eliminate harmful bacteria.

 

4. Certain Fish

Avoid fish high in mercury, such as shark, swordfish, and marlin. Limit tuna intake to one fresh steak (150g cooked) or two cans (140g drained) per week.

 

5. Alcohol and Caffeine

Avoid alcohol entirely, as it can affect your baby’s development. Limit caffeine intake to 200mg per day, equivalent to one cup of coffee or two cups of tea.

 

A healthy pregnancy diet focuses on the following essential nutrients:

 

1. Folic Acid

Folic acid helps prevent neural tube defects in your baby.

– Sources: Leafy greens, fortified cereals, and citrus fruits.
– Supplement: Take 400 micrograms daily throughout pregnancy.

 

2. Iron

Iron supports red blood cell production for you and your baby.
– Sources: Red meat, green leafy vegetables, beans, and fortified cereals.
– Tip: Pair non-heme iron (from plants) with vitamin C-rich foods like oranges or strawberries to enhance absorption.

 

3. Calcium

Calcium strengthens your baby’s developing bones and teeth.
– Sources: Milk, cheese, yogurt, and fortified non-dairy alternatives.
– Aim: Three servings daily (e.g., 200ml of milk or 125g of yogurt).

 

4. Omega-3 Fatty Acids

Omega-3 supports brain and eye development in your baby.
– Sources: Oily fish like salmon, mackerel, or sardines.
– Limit: Two portions of oily fish per week.

 

5. Vitamin D

Vitamin D aids calcium absorption and bone health.
– Sources: Oily fish, fortified foods, and sunlight exposure.
– Supplement: Take 10 micrograms daily if needed.

 

 

1. Follow the Food Pyramid

– Base your meals on plenty of vegetables, fruits, whole grains, and lean proteins.
– Include 6 servings of vegetables and fruits daily.

 

2. Manage Weight Gain Gradually

In the second trimester, you need only an extra 260–340 calories per day. This increases to 450–500 calories per day in the third trimester. Focus on nutrient-dense foods rather than empty calories.

 

3. Stay Hydrated

Drink several glasses of water daily and reduce caffeine. Proper hydration prevents constipation and supports amniotic fluid levels.

 

4. Small, Frequent Meals

Eating smaller meals more often can help manage nausea and maintain energy levels throughout the day.

 

5. Limit Sugary and Processed Foods

Reduce intake of sweets, cakes, fizzy drinks, and salty snacks. These provide little nutritional value and can contribute to excessive weight gain.

 

1. Why is nutrition during pregnancy important?

A balanced diet supports your baby’s development, prevents complications, and keeps you healthy during pregnancy.

 

2. What role does ultrasound play in monitoring baby development?

Ultrasound scans help monitor your baby’s growth, ensuring they’re developing as expected, which can be influenced by your diet and lifestyle.

 

3. How can I book an appointment with Ultrascan?

Visit our website or contact us directly to schedule an appointment. Our team is here to support you throughout your pregnancy journey.

 

Contact Ultrascan for Expert Support

At Ultrascan, we are committed to providing exceptional care during your pregnancy. With our advanced ultrasound services, we are here to support you every step of the way.

Schedule your appointment today for personalised care and peace of mind.